Pregnancy Stretches for Back Pain
During pregnancy, your body experiences several changes that can make you feel uncomfortable. Aches in the back is a common symptom among pregnant women and can either feel intense and sharp or consistent and dull. Fortunately, engaging in stretches for back pain during pregnancy can bring relief as well as strengthen your spine and core muscles.
What Are the Benefits of Performing Back Stretches for Pregnancy?
Adding back stretches for pregnancy to your daily routine can improve your flexibility and range of motion in your joints. Stretching is also a great way to prepare your body for childbirth and can help relieve tension and stress. While there are several benefits to doing stretches for back pain during pregnancy, be careful not to over-exert yourself and to go slow to avoid injury.
Benefits of doing pregnancy stretches for back pain include:
- Stress relief
- Help with posture and balance
- Can increase blood flow to the fetus
- Preparing your body for labor
What Causes Back Pain During Pregnancy?
It is very common to experience back pain during pregnancy, especially in the lower back, center back, or above the waist. As your body goes through changes due to pregnancy, you may notice that your uterus is expanding and shifting your center of gravity, which can put added strain on your back muscles. Hormonal changes can loosen joints in the pelvis and spine, while the added weight of the baby can also increase symptoms of back pain.
During pregnancy, your pelvic floor muscles work harder than usual to support the weight of your baby. You can relax tight pelvic floor muscles to alleviate the pain with a few simple methods. Pregnancy stretches for lower back such as the ones listed in this guide can help, as well as practicing breathing techniques, meditation, and using a zero gravity chair to help you relax.
Pregnancy Stretches for Back Pain
If your back is causing you discomfort, then you can try a simple stretch to help reduce the pain. Doing stretches for back pain during pregnancy is a great first time pregnancy tip that can provide relief. Make sure you have a comfortable yoga mat or other kind of padding to protect your joints and tummy. Also, it is necessary to be aware of your form and the position of your body at all times, making changes when needed.
Lower Back Stretch
Slowly lower yourself to the floor so that you're on your hands and knees with your head aligned with your back. Pull your stomach in while rounding your back, and hold this pose for several seconds. Relax your stomach and back, keeping your back flat and in line with the rest of your body.
It is important to remember not to let your back sag down and to keep proper posture throughout the stretch. Lowering your back can do more harm than good and can add additional strain to your body. Maintaining proper form can reduce the chances of causing pain to you or your baby.
Child's Pose
Starting on all fours on your mat, position your body so that your knees are directly underneath your hips. Keep your big toes touching so that your belly has room to go between your knees without straining your hips. If having your toes touch puts pressure on your knees or doesn't give you enough room for your tummy, then you can widen your toes.
Alternate between inhaling while lengthening your spine, and exhaling while lowering your bottom to your heels with your head towards the mat with your chin tucked in. Rest your forehead on the mat, using a blanket or yoga block if you can't reach your head to the mat. Keep your arms outstretched in front of you and hold this position for at least 5 deep breaths.
Mid-Back Stretch
Stand in an open doorway and touch both sides of the door frame with your hands. Without leaning, move forward until you feel a stretch across your chest, upper arms, or mid-back. Hold this position for 10-15 seconds and repeat up to three times.
You should feel a light stretch, but shouldn't feel any pain or discomfort. Keeping your form straight will ensure that you are doing the stretch correctly and safely for you and your baby. If you feel yourself leaning forward, then take less steps to prevent further back pain.
What are Other Options to Relieve Back Pain During Pregnancy?
If you're looking for other ways to relieve your symptoms besides doing pregnancy stretches for back pain, then you have a few options. For example, improving your posture can help take the stress off your back, especially when coupled with a supportive chair. Other methods include adjusting your sleeping position, releasing low back trigger points, and applying heat or cold to the painful area.
Improving Your Posture
Focusing on your posture, especially when sitting or standing can help relieve back pain. When sitting, keep your back straight and tummy as tight as possible so that you're not pushing it forward. Using a supportive chair can also help reduce symptoms, especially when sitting in a zero gravity position during pregnancy.
If standing, you can use a support system for your feet such as a stool to prop your feet up. Wearing comfortable shoes can also help, especially those with a low heel and arch support. Try to limit the amount you stand if possible, or take frequent breaks to reduce the stress on your feet and back.
Adjust Your Sleeping Position
If you are frequently waking up with back pain and the pregnancy stretches for lower back pain are not helping, consider switching your sleeping position. Try sleeping on your side with a pillow propped between your knees for support. You may also want to look into using a pregnancy pillow or place a regular pillow under your belly and the other one between your knees.
Apply Heat or Ice
Applying heat or ice is another effective way to soothe the aches you are experiencing. You can use a heating pad or ice pack to place on your back to aid in relief. Another option is to invest in a heated zero gravity chair which can also aid in back support at the same time.
Releasing Low Back Trigger Points
The methods for releasing low back trigger points offer similar results as doing pregnancy stretches for lower back pain. Releasing low back trigger points involves massaging the area, applying cold and heat to the sore spot, using OTC medication (check with your doctor before taking any medications while pregnant), and incorporating stretches. You can use some of the back stretches for pregnancy listed in this guide for ease and convenience.
Pregnancy Stretches for Back Pain
Stretching during pregnancy can be very beneficial, but it is important to start off slowly to prevent injury. Once you are incorporating pregnancy stretches for back pain into your daily routine, then you can work your way up to 10 stretch repetitions. Make sure to speak with your health care provider before engaging in any kind of exercise as it might not be for everyone, especially those with high-risk pregnancies.
Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.